From Highs to (S)Lows - 2013 Banque Scotia de 21k Montreal

** I have been writing this for over a week. Funny how you aren't motivated to write about the less than ideal races***
 
From the highs of the Sun Run to the lows and slows of Montreal! This post has a totally different tune than my last one so let’s just get it done and over with!

Recovery after the Sun Run was great. I had a shake out run the next morning and it felt good, very little tightness. I followed that up with a great massage from Yvonne. The following day was great again. Wednesday I had a mini leg shaker and it felt great (maybe I pushed it too hard). Thursday was a bit more tired but I was hoping it was due to the workout. I worked Thursday night until 10:15pm and then flew out of Nanaimo Friday morning at 7:25am. I met up with Marilyn Arsenault in Vancouver and we flew out of Van at 9:00am. It ended up that we were sitting right across from each other so it was good to catch up. 

Feet up in Nanaimo

Sunrise in Nanaimo

There was a wheelchair athlete booked into the seat in front of me, which had a woman in the middle and a child in the window. The woman asked if the athlete would be okay with her and her son climbing over her throughout the flight and then when the athlete didn’t really say anything, the woman asked if she could sit in the seat behind (my seat). I felt like a total beotch for saying no because normally I would totally make the switch; however, I too did not want the woman and kid climbing out all the time. The athlete was able to switch and take the window in my row anyways, so it worked out. As it turns out, the woman and kid were up and about at least 4-5 times throughout the flight not to mention the kid was climbing over the seat to his other mom and the other kid ahead of them. Fun airplane times!

We arrived in Montreal around 5pm and waited forever for the bags before meeting up with Brendon (CRS Elite Coordinator) and Eric Gillis for our ride to the Novotel Hotel downtown. Once I arrived and checked in, a quick lobby meet up with Rejean Chiasson and Dayna Pidhoresky before I went off and did a short 40’ jaunt through downtown. I got a bit lost on the way back running 3 blocks too far, then doing a loop around the block and not knowing which way to go. Thankfully a very nice girl searched my hotel on her phone and directed me back for 43’ total. Then it was off to dinner with Eric and Marilyn.

My roomie Meggan Franks arrived shortly before 10pm after a detour to the wrong Novotel hotel! We were roomies last year, so it was nice to catch up again. She has the cutest little 2.5 year old daughter! Not long after she got settled and had something to eat, I drifted off to sleep and slept pretty good that night.

The next morning Meggan headed off for her run as she needed to be back by a certain time, so that left me and Marilyn to run. We had an easy 30’ run with some strides half way as we found a park. The strides didn’t feel so great to me, but the easy runs had been good since arriving. After a quick shower when we returned, I then headed out to lunch with Krista DuChene and Marilyn.

Later that afternoon, we had our elite technical meeting, then headed out to dinner. This time we had a larger group which included Rejean, Lisa Avery, Marilyn, Kerri, Krista and Meggan. I sprung for some Lasagna and it was okay. I fell asleep early that night, probably around 9:30; however, I only slept for a about 30 minutes (if that) before I woke and spent the next 2-3 hours tossing and turning. The room was mega hot and I had to get up for the washroom many many times. By morning I caught a little sleep on and off and felt as though I had no fluid left in me. Perfect for what was supposed to be a warm day!

We headed off to the course and hung out on the cots for a bit before heading out on a warm up. This time it was Marilyn, Krista and I. I didn’t feel that great in the warm up, which didn’t surprise me as the same thing happened at Sun Run. I got back to the elite room and attempted to hit the washroom line. The race organizers had set up a private bathroom for elite and media people. Unfortunately, a few non elite and non media people decided that they were special enough to use it too and became quite rude when organizers asked them to leave. In the end one organizer took me down to the main washroom and basically apologized to all racers and put me at the front of the line. Sorry ladies. Thank you for understanding! 

Bus ride to the course (I stole Eric's photo)

Elite Room (stole Alan Brook's Photo)

See, we relaxed pre-race (also Eric's photo) with Rejean

This delay resulted in me basically grabbing my stuff and racing down to the start. I got in about 2 strides and very few drills before we were on the line for a moment of silence for Boston. Then we were off. Marilyn and I were side by side for the first 2-3km and then she mentioned picking it up to catch Lisa slowly so we could run as a group. Unfortunately by that time, I knew picking it up was not an option for me so I let her go. 

Start Line

There isn’t a whole lot to say about the race. Basically, after 2-3km I realized my legs were not there. I hoped they would come around as I warmed up, but they never did. I fell off pace rather quickly after 2km which made the final 19km brutally long. I struggled with stomach issues as per usual (I have to figure this issue out) and crossed the line in 1:21:03. I found parts of the course windy (not as bad as last year though) and it was warm. Warm enough that I was dumping water over my head.

First few km (I think) or could be on the final loop

Coming around the first loop with Meggan (approx 4-5km)

 

Just over 10km. I apologize to this guy as I got frustrated with him drafting behind me. Sorry buddy. 

 

 Over the bridge for the last loop

Last 3-4km

Finish

 

 

Of course I was pretty disappointed in the result. While many pointed out that I finished 6^th overall (money went to 5^th), and 1^st in my age group, it didn’t really help. Sure 6^th was good, but there was a 2 minutes gap between 5^th and myself. I went into this race expecting to best my PB of 1:19:57, especially after the Sun Run in 34:42. Unfortunately, my legs didn’t agree and decided to take the weekend off. Not even sure if they got on the flight with me. Nevertheless, it is what it is and there is nothing I can do about it now but reflect and move on.

Results can be found here.

I had an amazing weekend and am very thankful to CanadianRunning Series and Banque Scotia de 21k Montreal for bringing me to the race. I wish I had performed better to truly feel like I earned it.

I flew out later than evening and while at the airport killing time with Dayna Pidhoresky and Josh Seifarth we spotted a traitor. See for yourself. It was a long flight home that left over an hour late from Montreal, which cut down on my 2 hour wait in Vancouver. I flew back into Nanaimo at 11pm. Needless to say after the long day I was glad to be home!

Post race with Meggan, Kerri and Marilyn

 Post race cookie courtesy Rejean! I am spoiled! ;)

Rejean and me

The Top 6 girls (Rachel Hannah-5th, Krista-1st, Myself-6th, Dayna-2nd, Lisa-3rd, Marilyn-4th)

Myself and Eric

Lastly, Meggan and I had weird entrance to our bathroom. I had to take a photo of it.

Vancouver Sun Run 2013 Style

Did that really just happen? I apologize now as this post became a bit long as I took 2 days to complete it!

Over 24 hours later and I am still slightly in a state of shock. No I am not talking about the Boston events on April 15^th, though that situation definitely hit me hard considering it affected many runners (thankfully all runners I knew were safe and sound), I am talking about yesterday (April 21^st). As I posted before, my next race was going to be the Vancouver Sun Run 10km in which I had set myself some pretty big goals. I don’t generally share my goals, except with a few select few, but now that the race is over I will share my thoughts.

Back in March I surprised myself with the Bazan Bay 5km in which I went in hoping for close to 17:30 and came out of that race with a 17:03 and strong finish. My training intensified from there and I was running workouts faster than I had ever done while running some of my biggest weeks ever. My 10km Road best was 36:44 from the Sun Run last year. I knew I was fit and would easily better that best, so I set myself so goals for the Sun Run.

A goal: sub 35:30

B goal: 35:30-35:45

C goal: 35:45-35:59

I also listed “Not Happy” as 36:00+

I not only achieved my “A” goal but I would say I literally crushed it. Here are the finishing stats

78^th overall (out of 45762 finishers)

8^th female (out of 25380)

6^th Canadian Female

3^rd in F 30-34 (out of 3294)

2nd for the BC 10km Championships

1st Vancouver Island Female

Finishing time……….. I will get to that in a bit ;)

I caught the 12:30 ferry over to Vancouver and found that it was packed. According to the bus driver on the other side, there were about 500 walk on passengers on that sailings. There is something about being trapped on BC ferries with crowds that just sours my mood! Thankfully, I had uploaded some tv shows onto my phone, so I just plugged in and zoned out! BC ferries mental breakdown averted! I arrived to the Hyatt around 3:30 and checked into my room before heading to the Elite Hospitality Suite to pick up my number. While there I caught up with Canadian superstar Rejean Chiasson.

We then went to dinner at the Cactus Club with some of the UVic guys (including one former NDSS student I used to help out). I guess I haven’t been out to a restaurant in a while because their menu has changed a lot. It included a lot of spicy foods or seafood. I don’t eat either, especially before a race. I ended up with the crappiest pre-race meal ever of chicken strips and fries. Off to a good start!

After dinner, it was time to relax and then my roomie Catrin Jones and I turned the lights out around 10pm. While I wasn’t lucky enough to fall asleep right away, I eventually did and only woke up around 3-4 times I think. Not sure exactly how much I slept, but I woke up around 6:15 when Catrin was moving around and felt fully rested and not groggy at all.

I had some breakfast and just relaxed, noticing that my left calf seemed tired already. How could that be possible when I had just woken up and hadn’t done anything? I did some light stretching and tried to ignore it.

Race Morning

I hit the elite hospitality room again just before heading out onto course and met up with Natasha Wodak. Lisa Brooking was there and hooked me up with some blue and yellow ribbon for my hair (thank you). 

Myself, Natasha, Lisa and Stephaney

We headed outside shortly after 8am and met up with a few other ladies to head off on our 20 minute warm up. When we finished, I told Catherine Watkins “I hope the race feels better than that” to which she agreed. It was a bit windy, but it wasn’t that bad after the first km.

We found ourselves on the line and we were off. The first km was fast. Right away I noticed that my Garmin, which I had set to autolap, beeped well before the km marker. That meant from then on out, it beeped early. Looking back it said I did a 3:01km…. I don’t think so. I did hear someone else say out loud 3:18, though someone else around me said it was 3:16. Not sure which is correct; however, with the downhill it was fast. 

Shortly after the start

I found myself right with Catherine which is what we had planned. We both wanted 35:30. Sabrina Wilkie was right there too. Sabrina and I went back and forth a few times. I think I passed her at 2km and then her and Anne-Marie Madden passed me at 4km. I was still feeling pretty good at 4km and had no idea where I was time wise as I did not look at my watch once the entire race.

We hit the hill before Burrard Bridge and I caught some ground on Sabrina as well as Marilyn Arsenault, Catrin and Jen Millar. When we hit the bottom of Burrard Bridge, I heard 17:20. Damn I thought, that is fast and I started calculating numbers in my head. I knew I still felt pretty good so I told myself that even if I kept pushing and blew up finishing the second half in 18:00, I would finish in 35:20 and still achieve my goal. With that I decided to be gutsy and keep pushing.

I gained ground on the hill and felt strong when I reached the top and down the other side. At this point I was looking for my sister who I knew would be at the base of the hill. Thankfully she separated herself from the crowds of spectators so I could easily spot her and she could grab this photo.

Hi Sis!

I think she was at about 6km. From there I kept pushing and pulled up alongside of Marilyn and at some point I pulled away following Sabrina. I believe she had a good 5-10m on me; however, between 8 and 9km as I felt I still had more in me so I started to reel her in. When we hit the Cambie Bridge which was at about 9km, I made a move and overtook her and shortly after I was able to overtake Catrin as well. From there I just kept pushing, still having no idea what my time was. 

On the Cambie Bridge

 

Photo credit (below): Rita Ivanauskas

I came down the ramp from Cambie to BC Place and started searching for a clock. Finally I saw it and saw 34:xx so I gave it a finishing kick to cross the line officially in……..

34:42!!!!

 I was instantly speechless. Did that really just happen? The entire race I felt great, sure at times I doubted myself as to whether I went out too fast; however, I just kept pushing and seeing what I could accomplish. Never in my wildest dreams did I expect to hit 34:xx this year. I wanted 35:xx this year and then 34:xx next year.

Natasha pointed out to me later that night that my 34:42 would have placed me 3^rd overall last year. That is how deep the field was this year. Of course Natasha crushed the race 2 minutes ahead of me in 32:42 to win for the 2^nd year in a row (Superstar!).

I finished 8^th female and 6^th Canadian. Money went to top 5 and also top 5 Canadians. The race has left me even more excited for the future and now re-assessing race plans and goals for this year! Finally all my hard work is paying off! Thanks to my coach Matt for getting me to this spot. I look forward to what is ahead!

Results found here

Back to my Roots

I spent close to 10 years of my life in the Nanaimo Track and Field Club (NTFC), which means between ages 8 and 18 I pretty much grew up in the club. After graduating high school in 1999, I ran one final XC season with the club and then ended my relationship with them per say. After nearly a 14 year separation and a brief 3 year relationship helping coach the NDSS (Nanaimo District Secondary School) track team, I am happy to say that I have rekindled my relationship with NTFC.

For the past 3 years (until this past September), I helped out with the high school until that unfortunately turned sour. I loved the kids I was working with, I just simply was not appreciated by the head coach so when we split ways, the president of the Nanaimo Track Club finally snagged me after a few years of trying. This is the polite way of putting things of course as there is PLENTY of things I could say about the split with NDSS, including a very "informative" e-mail I received that easily explains everything....... but I won't! ;)

I will say though, that the opportunity I have received through NTFC trumps everything I could have achieved with the high school. I am still in contact with quite a few of the NDSS kids and they know they can come to me any time. I am now happy to be able to offer my support and knowledge to the kids of NTFC as well. I am excited to learn more about the coaching process and gain some credentials with the help of the club. 

In other news, my next race is coming up in 16 days, which will be the Vancouver Sun Run (10km). I am looking forward to this event as Catherine Watkins (who I ran with neck and neck in the St. Patrick's 5km) and I have been talking about some pretty big goals. I look forward to working with Catherine in order to achieve them. 

Training has been rolling along and going well. I am working harder than ever and it appears to be paying off. With my goal races for spring coming up shortly (Sun Run on April 21st and Montreal Half on April 28th) I feel I am exactly where I need to be. If everything falls into place on the day, that will be the icing on the cake as I know my fitness is there.

St. Patrick's 5km (BC 5km Championships) 2013

In the last few weeks I have been in discussion with my coach Matt as to what races to attack in the upcoming weeks.  Whether it would be 5km then a half or 5km and then a 5km. I was leaning towards the double 5km; however, that small part of me that is in love with half marathons, wanted another attempt at that distance after a less than satisfying First Half last month. With a half scheduled for the end of April (Montreal) I thought a half in February, March and April might be a bit much. In the end I decided on the double 5km.

After Bazan went so well, I was eager to try my hand at a 2^nd race; however, I was well aware that while the St.Patricks course was altered this year to be faster, it still wouldn’t be quite as fast as Bazan. Not to mention the races were 6 days a part. In fact, I did a mini workout on the Wednesday between just to spin the legs and I felt like I was sucking wind and dying. My legs weren’t sore from the race, but they simply would not run fast. As days passed though, things felt better.

Initially I was hoping to catch the float plane from Nanaimo to Vancouver, but with “sales” less than ideal, I opted for the cheaper (but still not cheap) more time consuming travel of the ferries. That meant after a night of minimal sleep, I was up at 5:30am and on the 6:30am boat to Vancouver. Thankfully I caught about an hour sleep in the backseat of my truck! I even packed a pillow and blankets to keep me company. Anyone who knows me will be well aware that when I travel via ferry with my vehicle, I do not tend to leave my vehicle and opt to sleep instead. Ask my sister, she is the same. Blame it on riding the ferry hundreds of times as kids.

I arrived to the mainland and found it was raining, surprise! I arrived to the race site at 8:45am and picked up my race number and hit the washrooms. I had a quick look around for Catherine Watkins but in the end I could not locate her so I headed out on the warm up alone. I checked out the first 2km of the course and then cut through the middle to check out the final few km. I followed my same warm up from Bazan earlier in the week. I found my legs feeling pretty decent. Some drills and strides at the start line and I finally found Catherine along with Ellie Greenwood.

The race started fast of course, doesn’t almost every race, not to mention 5km’s? It was basically a downhill for the first km. Unfortunately, I am not much of a downhill runner, so I didn’t find too much of an advantage of this. Right after the km marker, there was a sharp turn to the right to head down onto the seawall where we were met with a bit of a headwind (yay). I found myself right with Catherine and Ellie while Sabrina Wilkie was slightly ahead. We hit the mile marker at 5:20 with Catherine a second ahead of me. Unfortunately, Ellie’s shoe came untied and she had to stop so she had dropped back slightly by this point.

Just after 2.5km we hopped up off the seawall onto the sidewalk, then a somewhat sharp corner across the road onto a gravel trail briefly then across the road and back onto the seawall around 3km. Catherine was still slightly ahead of me with 2 other guys between us. We stayed on the seawall until just over 4km in which I know Catherine and I both tried to pick it up and I even thought to myself “thank god Catherine is here” as I pushed along. We then made another really sharp turn off the seawall and then began our uphill climb to the finish.

While the climb was certainly not as long as last year, it still wasn’t easy. Catherine and I both slowed on this final climb and probably were both cursing the hill. As we began the final portion, Catherine had a supporter who told her that I was right on her “right shoulder.” We crested the hill and I could see the finish so once again I gave it my final sprint and managed to make it past Catherine to finish 2^nd in 17:16 (17:14 chip) with Catherine also 17:16 (17:15 chip). Sabrina wasn’t far ahead taking the win in 17:07 (17:05 chip). 

I am proud that I was only 11 seconds off my time from 6 days earlier at Bazan Bay, especially since it was a slightly slower course. I am pretty sure I lost a good chunk of that in that final hill so without that hill, Catherine and I figure our times would have been similar or possibly slightly faster than Bazan. Another good sign.

We got changed and headed out on a nice 30 minute cool down before getting back to the awards just in time. The one bad thing about this race is the struggle it takes to get inside the pavilion where the awards are held. I ran into this problem last year and then again today. The security at each door wants everyone to enter through the big long line out back. Eventually with some arguing and convincing that we need to be inside for the awards we get in, but it still a pain sometimes.

In the end I claimed 2^nd female and 1^st in my age group (30-34). I finally broke the curse of finishing 1 spot out of the money and 1 spot out of the championship medals! Woo hoo! Catherine, Ellie and I collected our awards and then while everyone else stayed for the spectacular after part, we bolted and I rushed off to the 12:30pm ferry. 

Top 3 women and men L-R (3rd Catherine, 2nd myself, 1st Sabrina, BC Athletics Maurice Wilson, 3rd Forrest Simpson, 2nd Clifford Childs, 1st Geoff Martinson) 

Ellie and myself collecting our 30-34 AG awards

Thanks to Karen and Steve at St.Patrick’s 5km. You guys run an incredible race and we are always well taken care of, not to mention one of their awesome sponsors happens to be Saucony Canada themselves!

Results are found here. 

Athletics Illustrated race recap here.

Video below

 

Friends with my Nemesis (aka Bazan Bay 2013)

Last weekend (March 10th) I found myself heading to Victoria to join 748 other runners at the 2013 Bazan Bay 5km. The night before the race, ChrisKelsall (Athletics Illustrated) sent me the following message via facebook predicting my finish time. You can also see my response below. 

I worked until 10:15pm the night before, came home and got everything ready for the next day. With daylight savings “Spring ahead” happening that night, I was less than enthusiastic about losing that hour of sleep! I woke up before my alarm and was out the door by 8:15am.

I arrived in Sidney at about 9:45am and proceeded to pick up my number, catch up with some friends and then headed out for my warm up shortly after 10am. I usually do a 20 minute warm up, but I decided to try something new this time, extending the warm up slightly and adding in some speed. I know it is highly preached “NOT” to try something new on race day; however, I felt like I had nothing to lose. 

Catching up with fellow Saucony Canada athlete Katherine Moore

Over the years I have never exactly enjoyed the race distance. To me 5km seems like a sprint. I would find I would get warmed up right near the end of the race, so during a recent massage with Yvonne, she suggested maybe altering my warm up.

On the start line, packed in like sardines, the countdown began and we were off. This race (like most) always starts out fast. I went out fast, yet comfortable. Around 1km I found myself running beside fellow Nanaimo runner Damian Allen who had a well-known goal to “take me down” in this race. Up ahead I knew there was Sabrina Wilkie, Jen Millar, fellow Saucony Canada athlete Alison Hooper and I also saw another triathlete who turned out to be Alex Coates. I did not realize that there was another triathlete Ellen Pennockup further in the lead.

After the first km, I settled the pace down a bit as I saw 3:22 and based on my goal of 17:30 (3:30/km pace) I didn’t want to screw myself by continuing too fast. Just after 2km (I think) I overtook Alison with a 3:30. At 2.5km we hit the turn around and I found myself boxed in and caught on the inside. This resulted in a tight turn for me, not to mention the guy in front took the turn around too slow for my liking and I believe I may have put my hands on his back to avoid running into him. I literally nearly stopped around the corner and had to get going again. 

Can you tell where the turn around happened?

On the way back, we hit 3km (3:28) and I knew it was time to give it what I had. I still felt too comfortable at that stage so I picked up the pace and kept my eye on Jen’s back as I saw I was gaining ground on her. Not to mention she was in my age group!

The 4^th km passed in 3:23 and I was still gaining so I picked it up again. The 100m sprint marker meant I began my sprint and I honestly thought I was going to run out of time, I glanced at the clocked and saw around 17:10 and thought “holy crap” and then I realized Jen was just cruising to the finish. I upped it again and passed her right before the line with a final 3:18. I wasn’t sure my exact time but I figured around 17:15. Someone asked me my time at the finish and I looked at my watch, which as usual I had stopped a few seconds after the finish line, and saw 17:06. WTF? It was then discovered that the clock was actually fast. Official results had me at 17:03 chip for a 54 second personal best. HOLY CRAP!

Instantly I was even happier, though I won’t lie, that small competitive side of me thought “crap, if I had known I was only 4 seconds from 16:xx……” and “darn, I lost that time at the turn around.” Nevertheless I will take that 54 second PB and over a week later I am still somewhat in disbelief that 16:xx is right there. Not to mention the good sign was that my legs had little to no soreness other than a medium blister on the side of my foot.  

30-34 age group L-R (1st-  myself, 3rd- Melissa Ross, 6th- Gemma Handley, then the last girl I am sorry I am not 100% sure who you are!)

So in the end I was 4^th female overall, 1^st in my 30-34 age group, in 17:03 with a whopping 54 second personal best! Now I ask myself, why did I ever hate 5kms?! All week long when people asked me about my race, I tried to stay positive and after generally saying “I hate 5kms” I would follow that with “I will try to make friends with the 5km this weekend.” I did exactly that. I made friends with my nemesis (the 5km distance).

Results are found here. 

Video Below

 

Being stalked when leaving with Damian..... PS. Nice try PE! ;)